July 18, 2026
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1 h 24 min duration
12189 kg volume
27 sets
Pull Up
×14 · ×10 · ×10
Lat Pulldown (Machine)
100 kg × 10 · 110 kg × 10 · 110 kg × 10
Seated Row (Machine) Newtech Advanced Line Seated Row
55 kg × 7 · 47.5 kg × 10 · 47.5 kg × 8
Rear Delt Reverse Fly (Machine) Atlantis Pec / Rear Delt Fly Combo
55 kg × 11 · 61 kg × 10 · 61 kg × 11
Lat Pulldown (Machine) Nautilus XPLoad Lat Pulldown
45 kg × 10 · 50 kg × 10 · 55 kg × 8
Bicep Curl (Machine) PRIME Hybrid Arm Curl
22.7 kg × 11 · 22.7 kg × 14 · 31.7 kg × 6
Rear Delt Reverse Fly (Machine) Nautilus Nitro Evo Rear Delt / Pec Fly
57 kg × 10 · 57 kg × 11 · 57 kg × 11
Bicep Curl (Machine) Hoist Biceps Curl
7 plates × 10 · 7 plates × 13 · 8 plates × 10
Seated Row (Machine) Hoist Mid Row
50 kg × 11 · 50 kg × 11 · 50 kg × 11